Monday

Part D
Bulgarian Split Squat, rest 1:30
3 x 10 e/s @ moderate
* Holding 2x KB either side of your body

Part C
3 RFQ
10 L Leg BB Lunge @ moderate
10 R Leg BB Lunge @ moderate
1:30 Rest
* So Barbell in the Back Rack

Part B
Straight Leg Deadlift, rest 1:30
5 x 15 @ moderate
* Focus on control throughout - don’t rush it
* Only complete if you are NOT following the Athlete Program

Part A
E2M for 20:00
10 Front Squat @ 50 - 60%
* Keep the weight the same across all sets

Tuesday

Wednesday

Part A
E2M for 16:00
10 Strict Press @ 50 - 60%
* Keep the weight consistent

Part D
EMOM 5:00
15 BB Upright Row @ light/moderate
* Only complete if you are NOT following the Athlete Program

Part C
Single Arm DB Seated Press, rest 1:30
3 x 10 e/s @ moderate
* Start with your weaker side - use the same weight even if you need to break the weaker side up into smaller sets to make the 10 reps

Part B
3 RFQ
12 DB Reverse Fly @ light
ME DB Lateral Isometric Hold
1:30 Rest
* Isometric Hold = Standing tall with arms at Shoulder height and Elbows slightly bent

Thursday

Friday

Part D
BB Bicep Curl, rest 1:30
3 x 30 @ light
* Again, stay consistent - this should get super burny!

Part C
Supine Grip Bent Over Row, rest 1:30
3 x 12 @ moderate
* Make sure you aren’t ‘kipping’ to get the Bar to your Sternum, keep it controlled

Part B
Banded Lat Push Down, rest 1:30
4 x 15
* Keep moving consistently - choose a band that allows you to do this - arms stay straight
* Only complete if you are NOT following the Athlete Program

Part A
3 RFQ
5 Tempo Ring Row
ME UB Strict OH Grip Pull Up
1:30 Rest
* Tempo = 515X
* Make sure you’re moving immediately from the Ring Row to the Pull Ups - if you cannot complete more than 5 reps use a band to assist you
* If you are following both Gymnastics and Muscle Endurance complete 5 RFQ

Saturday

Part A
E2M for 20:00
10 Bench Press @ 50 - 60%
* Keep the weight consistent over all sets

Part D
3 RFQ
15 Tricep Bench Dip
1:30 Rest
* Legs straight or bent or elevated

Part C
Incline DB Bench Fly, rest 1:30
3 x 20 @ moderate
* Alternate from the bottom
* Only complete if you are NOT following the Athlete Program

Part B
4 RFQ
15 Ring Dip
ME Push Up
1:30 Rest
* Adjust your body position for the Ring Push Up so you’re able to complete 15 reps UB each round - use a band if you need to